Monday, July 25, 2016

11 Health Benefits of Avocado

List of Amazing Health Benefits of Avocado


By: Arlene Gentallan

Avocado, also known as "alligator pear" is berry fruit that's becoming a popular health trend diet. Here's why...



1. Good Fat
 
        Avocado is high in fat...in a healthy way. Not all fats are equal. Avocado contains good fats  (monounsaturated and polyunsaturated fats) which actually lowers bad cholesterol (saturated and trans fat).

Did you know butter and cheese contains saturated fat, while margarine and common processed food contains trans fat? Choose avocado. It's much healthier.



2. Lowers risk of Heart Attack and Stroke
 
        The mono saturated fat content of avocado lowers "bad" LDL cholesterol and triglycerides, while increasing good cholesterol in your body which in turn lowers your risk of developing heart attack and stroke.




3. Weight loss Diet
 
       According to USDA, 1 cup (150 g) avocado, contains only 1 g Sugar (fructose, glucose, and galactose). That's too low compared to the 15 g Sugar content of apple of the same amount of serving. It's 240 calorie content is mostly from it's fat content which has remarkable health benefits.



4. Did you know that avocado contains more protein than most fruit?
 
        A cup of avocado contains about 4 g protein. Compare that to the less than 1 g protein content of orange, apple, and pineapple of the same serving. Protein fights craving and appetite.



5. It's an excellent source of Fiber!
 
        A great portion of avocado's carbohydrate content is fiber. It has 10 g fiber content which is about 40% of your daily requirement (if you're in 2000 calorie diet). Fiber can help you loose weight too!



6. Rich in Nutrients

A cup of avocado can provide many of your daily recommended nutrient needs.

According to USDA, 1 cup (150g) avocado contains:

  • 240 Calories
  • 10 g Fiber
  • 1g Sugar
  • 15 mg Vitaminc C
  • 3.11 mg Vitamin E
  • 11 mg Sodium
  • 728 mg Potassium
  • 44 mg Magnesium
  • 31.50 mcg Vitamin K
  • 0.28 mg Copper
  • 121.50 mcg Pantothenic acid (Vitamin B5)
  • 0.4mg Pyridoxine (Vitamin B6) (20% Daily Value for those with 2000 calorie requirements)
  • 121.50 mcg Folate (Vitamin B9)



7. Increase nutrient absorption
 
        Consuming avocado increases absorption of fat soluble vitamins A, D, E, and K from the diet.



8. Antioxidant
 
        A cup of avocado provides about 20% of your Vitamin C and Vitamin E requirement (if you're in 2000 calorie diet.) These are essential vitamins to repair your skin, hair, and body.



9. Sharp eye sight
 
       Avocado contains carotenoids lutein, beta-carotene, and zeaxanthin which are good for the eyes. It's lutein content is generally more abundant compared to other plant sources.



10. Did you know that avocado contains more potassium than banana?
 
       A cup of avocado contains about 728 mg potassium while the same amount of banana contains about 537 mg potassium. Potassium is important to avoid water retention caused by excess sodium in the body. It also helps lower risk of hypertension and cardiovascular disease. This super food from the Persea Americana tree is really good to the heart.



11. Osteoarthritis


        Avocado has shown potential noninvasive relief from pain caused by the bone degenerative disease "osteoarthritis." The vegetable extract avocado and soybean unsaponifiables (ASU) has the amazing effect of aiding cartilage repair and inhibiting it's destruction. It also promotes collagen production.




Resources:


http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796540/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303902/